So annoyed, I won't repeat what I said to it yesterday morning. So annoyed, it's going back to where I bought it.
I hopped on the bike, intending to ride for at least half an hour to 45 min. At ten minutes, the flywheel started to stiffen up, slowing me down, then it would ease up, and I'd be almost freewheeling... it did this a dozen times before grinding to a complete lockup. I had to get off the bike, wiggle the flywheel back and forth before it let go.
So mad!! Just bought it last year, I would expect it to last longer than this! We'll see if the shop can do anything...
The good news is, I got to try out my Real Rides Grand Canyon (even though I wasn't able to finish it)... and I did do some yoga instead, which I needed.
Still busy with the holidays! Helped some family friends move all day yesterday, had other friends over for dinner, working a few hours today, back to helping move, then having my cousin and her family for dinner! Crazy, but I'd rather be busy than not!
Showing posts with label Bike. Show all posts
Showing posts with label Bike. Show all posts
Tuesday, December 28, 2010
Saturday, November 27, 2010
Yoga, Sushi, and Saturday Spin
...and I won a poster over at Because All The Cool Kids Are Doing It! (Thanks for voting if you did...)
Yesterday (Friday), I finally took advantage of the Living Social deal we bought a few weeks ago at Sanguine Yoga. I'll definitely be using up all 20 of the visits, and will probably be buying more after that! It's a really nicely laid out and newly renovated hot yoga studio that is about 5 minutes from my office.
The first time I did yoga was when I was living and working in Field, BC at the Travel Alberta visitor information center. It was a really tight community, and one of my friends was a yoga instructor, and she put on a weekly session at the community center. I was in decent shape then (lotsa hiking and mountain biking), and was terrible at the yoga, but I enjoyed it. I'm in better shape now, and yoga is still hard, but almost in a different way. There was less stopping, and I was able to keep up a little better. The class was Power Hot, and I sweat buckets! The muscles felt much looser by the end, and I think it's really going to help my back strength and flexibility.
What's the perfect dinner after yoga? Sushi! We LOVE Globefish Sushi - they have some really creative and delicious rolls! The only complaint is that parking is always difficult after about 5:00, as it gets pretty busy around then too. Still, it's worth the wait!
Spin Saturday
I would have liked to go to the spinnathon today, but logistically, it just didn't work out. I have to do some work later today, and am planning to visit my father in law later today. So I hopped on the bike around 9:30, made some adjustments to my handlebars, and rode Richter Pass.
Yesterday (Friday), I finally took advantage of the Living Social deal we bought a few weeks ago at Sanguine Yoga. I'll definitely be using up all 20 of the visits, and will probably be buying more after that! It's a really nicely laid out and newly renovated hot yoga studio that is about 5 minutes from my office.
The first time I did yoga was when I was living and working in Field, BC at the Travel Alberta visitor information center. It was a really tight community, and one of my friends was a yoga instructor, and she put on a weekly session at the community center. I was in decent shape then (lotsa hiking and mountain biking), and was terrible at the yoga, but I enjoyed it. I'm in better shape now, and yoga is still hard, but almost in a different way. There was less stopping, and I was able to keep up a little better. The class was Power Hot, and I sweat buckets! The muscles felt much looser by the end, and I think it's really going to help my back strength and flexibility.
What's the perfect dinner after yoga? Sushi! We LOVE Globefish Sushi - they have some really creative and delicious rolls! The only complaint is that parking is always difficult after about 5:00, as it gets pretty busy around then too. Still, it's worth the wait!
Spin Saturday
I would have liked to go to the spinnathon today, but logistically, it just didn't work out. I have to do some work later today, and am planning to visit my father in law later today. So I hopped on the bike around 9:30, made some adjustments to my handlebars, and rode Richter Pass.
Friday, July 9, 2010
TDF Fever, and Crazy About Riding
I don't know if it's the nice weather, or what, but I'm really loving riding my bike lately. True, I'm feeling the pressure of the 90km ride at the Calgary 70.3 Half-IM, but when I do get out on the road, I feel so FAST!
Here's a couple of recent rides: home from Chestermere, and home from Edworthy Park after a few hill repeats:
Then I watch the Tour de France, and those guys are so much faster than me! Still, it would be awesome to ride in the Tour... even as a domestique (the guys who do all the work to help the guys like Lance win). It's gotta be a tough job- riding 3-4 hours a day, plus warmup and cooldown, for three weeks, plus all the bumps and crashes, but man, it would be incredible to be a part of that. Sadly, I'm already too old to get into it (and really, I'm not THAT fast!) Those guys average 40-50km an hour, and that's my TOP speed!
Top 5 tour moments so far:
5. Crash coming down the last descent on Stage 2 (!)... not pleased that people crashed, but to see the look on Andy Schleck's face, I would have bet money that he'd snapped his collarbone, and he just gets back on and rides back into the field. Heroic.
4. Sylvain Chavanel's breakaway ride on Stage 2 to bring the Maillot Jaune into France on the shoulders of a Frenchman. Great ride.
3. Allez-Jet (Allessandro Petacchi)'s sprint finish on Stage 1... although it was kind of marred by the fact that Cavendish, Freire, Farrar, and others all crashed before the final sprint, he showed it wasn't a fluke by winning the sprint again against a mostly intact field at Stage 4
2. The crazy lead-out on Stage 5... and Mark Cavendish, the Manx Missile's first stage win of the year. I was rooting for Tyler Farrar of Garmin, who had a great lead-out, but tried to sneak to the outside instead of coming inside to get in the slipstream of Cavendish... he might have had a chance?
1. Ryder Hesjedal's herculean ride over the cobbles to ALMOST take stage 3... I don't know how long it's been since a Canadian won a Tour stage, but I was in agony when he got caught. Still, he finished 4th, and got himself into 4th place in the GC. Is he going to be the new team leader for Garmin, now that Christian VandeVelde is out? Doubtful, because he's such a big guy (like me, but skinny), that he probably doesn't have much hope though the Alps. :( I'm still cheering for him! Maybe he'll find another break and get that stage win?
Here's a couple of recent rides: home from Chestermere, and home from Edworthy Park after a few hill repeats:
Then I watch the Tour de France, and those guys are so much faster than me! Still, it would be awesome to ride in the Tour... even as a domestique (the guys who do all the work to help the guys like Lance win). It's gotta be a tough job- riding 3-4 hours a day, plus warmup and cooldown, for three weeks, plus all the bumps and crashes, but man, it would be incredible to be a part of that. Sadly, I'm already too old to get into it (and really, I'm not THAT fast!) Those guys average 40-50km an hour, and that's my TOP speed!
Top 5 tour moments so far:
5. Crash coming down the last descent on Stage 2 (!)... not pleased that people crashed, but to see the look on Andy Schleck's face, I would have bet money that he'd snapped his collarbone, and he just gets back on and rides back into the field. Heroic.
4. Sylvain Chavanel's breakaway ride on Stage 2 to bring the Maillot Jaune into France on the shoulders of a Frenchman. Great ride.
3. Allez-Jet (Allessandro Petacchi)'s sprint finish on Stage 1... although it was kind of marred by the fact that Cavendish, Freire, Farrar, and others all crashed before the final sprint, he showed it wasn't a fluke by winning the sprint again against a mostly intact field at Stage 4
2. The crazy lead-out on Stage 5... and Mark Cavendish, the Manx Missile's first stage win of the year. I was rooting for Tyler Farrar of Garmin, who had a great lead-out, but tried to sneak to the outside instead of coming inside to get in the slipstream of Cavendish... he might have had a chance?
1. Ryder Hesjedal's herculean ride over the cobbles to ALMOST take stage 3... I don't know how long it's been since a Canadian won a Tour stage, but I was in agony when he got caught. Still, he finished 4th, and got himself into 4th place in the GC. Is he going to be the new team leader for Garmin, now that Christian VandeVelde is out? Doubtful, because he's such a big guy (like me, but skinny), that he probably doesn't have much hope though the Alps. :( I'm still cheering for him! Maybe he'll find another break and get that stage win?
Monday, July 5, 2010
Exceeding Expectations
What a great week. Busy, but great. I've been training hard, and consistently for over a month now, and it's already starting to pay off! I set a new 10k PR on Saturday at the Race for P.A.C.E, and rode home from Chestermere on Sunday, setting a great time (just over 40km in 1:22).
The job situation is starting to come together, too-- I spent all last week doing some consulting for a good friend. It's contagious when someone gets re-excited about their business, and I'm glad I could help him! It's also looking like I should be able to sort out something permanent by the end of this week-- keep your fingers crossed.
The job situation is starting to come together, too-- I spent all last week doing some consulting for a good friend. It's contagious when someone gets re-excited about their business, and I'm glad I could help him! It's also looking like I should be able to sort out something permanent by the end of this week-- keep your fingers crossed.
Wednesday, June 23, 2010
Edworthy to Bowness Ride and Half-Marathon Run Clinic
After poisoning my body all weekend, I've surprised myself by how hard I've trained already this week, and by how great I feel! The job hunt is going very well, and I put in some great workouts in the last two days: 6.64km run on Monday morning with an avg pace of 5:25/km, Tuesday morning pathway ride with two respectable hills (see below), and a fast 4km run with the Country Hills Running Room Half-Marathon clinic that we both joined yesterday.
The ride was great-- I dropped N off downtown, then went to Edworthy, planning to do hill repeats. The idea was to warmup with a ride to the west, into unexplored territory... well, unexplored in terms of the bike paths! I made it to the Stoney Trail bridge, saw the nasty switchback pathway, and decided to tackle it-- tough! It's not as long as the Edworthy hill, and not quite as high, but it's definitely steeper and waaaay more technical. I was really breathing hard when I got to the top! On the way back, I got a little lost a few times, as I was trying to head back on the south side of the river through Bowness, which doesn't really work that well.
I eventually made it back to Edworthy (I don't get lost for long in Calgary), and immediately tackled the hill, hitting the lap button on my 310XT. I felt really strong, and was able to stay in the saddle for 98% of it, and stayed in 2nd gear for 75% of the hill. Got to the top, hit "lap" again, hydrate, then headed back down for another go. Got to the bottom, hit lap again, but the damn thing was frozen!! I figured it was a sign to call it a day.
Apparently these fancy little wrist computers have been known to do that-- freeze. By freeze, I mean they stop at whatever screen, with whatever numbers it was showing when it hiccuped. None of the buttons worked, but I ended up holding the power button, and it shut down and started up again a few minutes later when I tried it. Fortunately, my workout data was saved. I probably could have resumed the workout if I'd "rebooted" it earlier. (Makes me wonder, does it run on Microsoft?)
Running Room Clinic
That's right, both N and I are running with a club. I didn't mean to, but I ended up being the fastest of the group, because I was feeling so good! (5:02/km over 4.25km) I don't know what it is, but I get 10 minutes into a run, and I start to feel invincible-- like I can either run forever, or run faster. On Monday, I tried this new warmup routine that I saw in the latest Runner's World. I need to do this more often, because I think it's why I don't really hit my stride until 10 min into the run!
Plan for today is another run with the club- 3km steady. I don't think I'll pile on anything extra to that, because N wants to do hill repeats at Edworthy tomorrow.
The ride was great-- I dropped N off downtown, then went to Edworthy, planning to do hill repeats. The idea was to warmup with a ride to the west, into unexplored territory... well, unexplored in terms of the bike paths! I made it to the Stoney Trail bridge, saw the nasty switchback pathway, and decided to tackle it-- tough! It's not as long as the Edworthy hill, and not quite as high, but it's definitely steeper and waaaay more technical. I was really breathing hard when I got to the top! On the way back, I got a little lost a few times, as I was trying to head back on the south side of the river through Bowness, which doesn't really work that well.
I eventually made it back to Edworthy (I don't get lost for long in Calgary), and immediately tackled the hill, hitting the lap button on my 310XT. I felt really strong, and was able to stay in the saddle for 98% of it, and stayed in 2nd gear for 75% of the hill. Got to the top, hit "lap" again, hydrate, then headed back down for another go. Got to the bottom, hit lap again, but the damn thing was frozen!! I figured it was a sign to call it a day.
Apparently these fancy little wrist computers have been known to do that-- freeze. By freeze, I mean they stop at whatever screen, with whatever numbers it was showing when it hiccuped. None of the buttons worked, but I ended up holding the power button, and it shut down and started up again a few minutes later when I tried it. Fortunately, my workout data was saved. I probably could have resumed the workout if I'd "rebooted" it earlier. (Makes me wonder, does it run on Microsoft?)
Running Room Clinic
That's right, both N and I are running with a club. I didn't mean to, but I ended up being the fastest of the group, because I was feeling so good! (5:02/km over 4.25km) I don't know what it is, but I get 10 minutes into a run, and I start to feel invincible-- like I can either run forever, or run faster. On Monday, I tried this new warmup routine that I saw in the latest Runner's World. I need to do this more often, because I think it's why I don't really hit my stride until 10 min into the run!
Plan for today is another run with the club- 3km steady. I don't think I'll pile on anything extra to that, because N wants to do hill repeats at Edworthy tomorrow.
Sunday, May 2, 2010
Long Overdue Update - Volcano, Bricks, Yardwork and a Comedy Show
Haven't really felt up to posting much lately, and pressures with work and all have cut into the training a bit. But there's quite a bit of news, so here goes.
A while back, I posted about our trip to Europe-- we're supposed to be just getting home now, but we were supposed to leave the day after that volcano erupted in Iceland, shutting down air traffic over Europe for the better part of a week. It took most of the day to sort out the flights and hotels, but we re-booked for the end of May instead. Originally, we were to fly into Paris, spend 5 nights, then a few nights in Lyon, on to Arles (in Provence), then Barcelona for 5 nights and home from there. Because of the change in dates, we couldn't get flights home from Barcelona, so we've had to cut out Lyon and make an extra leg to Madrid. We'll rack up a few more miles this way, but we get to see another great city (albeit for only a day and a half). Luckily, it's not going to cost us any more than the price of a few train reservations--which are only a fraction of the actual ticket.
In other news, we went to the Laugh Shop on Saturday for my sister-in law's birthday. Haven't been since it was Yuk Yuks-- I didn't even realize they'd changed their name! Normally, it's a great deal, ticket's aren't too expensive, and they'll serve you mini-jugs of highballs at a decent price too. The mini-jugs were still a good deal, but the tickets were double the price because Tom Green was the headliner. He was pretty funny at times, but other times he would go on these rants-- mostly about how much he hated the celebrity culture, Hollywood in general. Mostly because the crowd wanted it, he'd fall back to some of his famous movie lines. But most of us hadn't seen any of his movies!
Nicole and I have been taking advantage of the basement setup these past two weeks, doing brick workouts together on Sundays. Pop in a Real Rides disc, and go-- today, I got on the bike first, and rode Richter's Pass for just over an hour. I get the feeling that our wind trainer doesn't have quite enough resistance, but oh well. After the bike, I ran for 30 minutes on the treadmill, while Nicole got on the bike. Felt good.
We've also been running through the community quite a bit-- unfortunately, we're not really connected to any other pathways, and Sage Hill is pretty small, so we've run every single road-- in fact, it's hard not to overlap on a single run! Things change so quickly with all the new houses being built, that it's entertaining just to run or walk through the neighborhood (watch out for dumpsters and building materials!)
I've been spending a lot of time on the backyard. The plan is to build a deck, then finish the fence, prep the flower and shrub beds, plant some trees, and sod. I think that some of the shrubs and such will have to wait for next year, but hopefully we'll have a yard we can use by the summer. I've been doing quite a bit of digging in the garden and beds, getting rid of some of the clay, so that there's more room for good soil. The neighbors think I'm crazy for doing all that digging, but being outside in the yard has been a great way to meet them!
A while back, I posted about our trip to Europe-- we're supposed to be just getting home now, but we were supposed to leave the day after that volcano erupted in Iceland, shutting down air traffic over Europe for the better part of a week. It took most of the day to sort out the flights and hotels, but we re-booked for the end of May instead. Originally, we were to fly into Paris, spend 5 nights, then a few nights in Lyon, on to Arles (in Provence), then Barcelona for 5 nights and home from there. Because of the change in dates, we couldn't get flights home from Barcelona, so we've had to cut out Lyon and make an extra leg to Madrid. We'll rack up a few more miles this way, but we get to see another great city (albeit for only a day and a half). Luckily, it's not going to cost us any more than the price of a few train reservations--which are only a fraction of the actual ticket.
In other news, we went to the Laugh Shop on Saturday for my sister-in law's birthday. Haven't been since it was Yuk Yuks-- I didn't even realize they'd changed their name! Normally, it's a great deal, ticket's aren't too expensive, and they'll serve you mini-jugs of highballs at a decent price too. The mini-jugs were still a good deal, but the tickets were double the price because Tom Green was the headliner. He was pretty funny at times, but other times he would go on these rants-- mostly about how much he hated the celebrity culture, Hollywood in general. Mostly because the crowd wanted it, he'd fall back to some of his famous movie lines. But most of us hadn't seen any of his movies!
Nicole and I have been taking advantage of the basement setup these past two weeks, doing brick workouts together on Sundays. Pop in a Real Rides disc, and go-- today, I got on the bike first, and rode Richter's Pass for just over an hour. I get the feeling that our wind trainer doesn't have quite enough resistance, but oh well. After the bike, I ran for 30 minutes on the treadmill, while Nicole got on the bike. Felt good.
We've also been running through the community quite a bit-- unfortunately, we're not really connected to any other pathways, and Sage Hill is pretty small, so we've run every single road-- in fact, it's hard not to overlap on a single run! Things change so quickly with all the new houses being built, that it's entertaining just to run or walk through the neighborhood (watch out for dumpsters and building materials!)
I've been spending a lot of time on the backyard. The plan is to build a deck, then finish the fence, prep the flower and shrub beds, plant some trees, and sod. I think that some of the shrubs and such will have to wait for next year, but hopefully we'll have a yard we can use by the summer. I've been doing quite a bit of digging in the garden and beds, getting rid of some of the clay, so that there's more room for good soil. The neighbors think I'm crazy for doing all that digging, but being outside in the yard has been a great way to meet them!
Sunday, January 17, 2010
Busy Weekend - lots of training!
Whew! I'll have to post more tomorrow night, but here's the hilights of the weekend:
- Ran on Saturday
- Spin on Sunday
- Did a really yummy broth and fish fondue on Saturday night for friends
- Clarified the Valpolicello we have, and started yet another wine kit, a really nice Gerwurztraminer
- Reading Ironstruck?, and I think I'm Ironstruck!
Tuesday, January 12, 2010
First UCTC Workout of 2010 or Time To Read The Manual
Monday was the first UCTC workout of the year, and it was tough, but fun. It's so much easier to get through a workout when you've got to pay attention to the coach. Being in a big group helps, and although there are times where it's not possible to talk (spinning at 110 rpm, or standing for 2 mins...) but when you can, it sure makes the time fly by.
As great as it is to get back with the group, I sure am glad I've done the little bit of running and spinning that I have.
The workout was 1 hour on the bikes, doing three "hills" after a warmup. Start at 100 rpm, adding tension/a gear every minute, last two minutes standing, then spin back up to 100 rpm, then 110, then 120+, followed by a break. Run was on the track "at your own pace"-- I went pretty hard, but not so hard I couldn't chat. There was a lot of catching up with team-mates, and meeting new ones.
And I have my first major criticism of the Garmin. Well, actually it's more a self-criticism, because I didn't bother to set it up for the workout, and it became more of a nuisance than anything. What happened? Well, I thought about turning the GPS "off", but figured I'd test it to see if I got reception in the Jack Simpson at the University. I do, BUT... only on one half of the track. So when I was running, the thing kept beeping at me that it was losing signal. I would have turned it off, but somehow when I was trying to switch it from "bike" mode to "run" mode, I managed to lock the keys. Oh, and it's still running this morning-- according to it, the workout hasn't ended.
Like the title suggests, I really need to read that user manual. Even downloaded it. We'll see if I can find time today.
As great as it is to get back with the group, I sure am glad I've done the little bit of running and spinning that I have.
The workout was 1 hour on the bikes, doing three "hills" after a warmup. Start at 100 rpm, adding tension/a gear every minute, last two minutes standing, then spin back up to 100 rpm, then 110, then 120+, followed by a break. Run was on the track "at your own pace"-- I went pretty hard, but not so hard I couldn't chat. There was a lot of catching up with team-mates, and meeting new ones.
And I have my first major criticism of the Garmin. Well, actually it's more a self-criticism, because I didn't bother to set it up for the workout, and it became more of a nuisance than anything. What happened? Well, I thought about turning the GPS "off", but figured I'd test it to see if I got reception in the Jack Simpson at the University. I do, BUT... only on one half of the track. So when I was running, the thing kept beeping at me that it was losing signal. I would have turned it off, but somehow when I was trying to switch it from "bike" mode to "run" mode, I managed to lock the keys. Oh, and it's still running this morning-- according to it, the workout hasn't ended.
Like the title suggests, I really need to read that user manual. Even downloaded it. We'll see if I can find time today.
Monday, January 4, 2010
Garmin Forerunner 310xt Review - Part 2 (or DVD fail)
The DVD fail part is the DVD player didn't work when I tried to run my new Real Rides DVD. :( Pretty sure it's the DVD player (a hand-me-down), but haven't tried it on the other player because it's been on the fritz too. Told ya, nothing lasts for me!
I've been using my Garmin plenty lately, and as promised, here's more on how it performs spinning. Not that it makes much of a difference, but for this "test", I went for an hour rather than the 20-30 minutes I have been.
Pros
I'm really liking the fact that I can set up what data shows in the main screen. Even better, I can set up Bike 1, Bike 2, Bike 3, etc., with different screen profiles. I especially like the HR Zone. For me though, like with the running features, the ability to easily track and store my workouts on Garmin Connect is by far my favorite feature.
Cons
Sometimes I'm a little forgetful. I forgot to turn off the GPS, and ended up somehow gaining 300m in elevation and almost a kilometer in distance. Not really the end of the world, since I just need to remember to turn it off, but kind of funny, and it does make me wonder if that's right?
My Setup
The Garmin is just strapped to my handlebars with the wrist strap; it tends to fall down a little, as does the iPod that's just in an armband-- but hey, it's not like it has to be aero!
The third little gadget is my cadence/speed computer. Got it at mec for a few dollars, and it's got both sensors (cadence and speed) on the rear chainstay so it works when I'm spinning as well as on the road. Like I mentioned in Part 1, I don't have the Garmin cadence meter.
You can't really see what's on the screen in the above photos, but I've set up the "Bike 1" with elapsed time, time of day, heart rate and HR zone. There's a lot of different data fields available - especially if you also have the cadence sensor and a wireless power meter. (I haven't dropped the coin on that yet... need to get the tri bike first!)
For this ride, the plan was to warm up for about 10 minutes, then go for 80-85 rpm cadence. About twenty minutes in, the plan changed to include going for 20+ km/h - normally not too difficult on the highway, but tough on the one-setting magnetic trainer. I think I did pretty good, but it doesn't track on the Garmin! I think I'm convincing myself I need that cadence sensor...
Cooldown was about 5 minutes on the bike, another 5 on the treadmill, and about 10 minutes of stretching and ab work.
Check out the "map" of this workout. Kind of comical.
I've been using my Garmin plenty lately, and as promised, here's more on how it performs spinning. Not that it makes much of a difference, but for this "test", I went for an hour rather than the 20-30 minutes I have been.
Pros
I'm really liking the fact that I can set up what data shows in the main screen. Even better, I can set up Bike 1, Bike 2, Bike 3, etc., with different screen profiles. I especially like the HR Zone. For me though, like with the running features, the ability to easily track and store my workouts on Garmin Connect is by far my favorite feature.
Cons
Sometimes I'm a little forgetful. I forgot to turn off the GPS, and ended up somehow gaining 300m in elevation and almost a kilometer in distance. Not really the end of the world, since I just need to remember to turn it off, but kind of funny, and it does make me wonder if that's right?
My Setup
 |  |  |
The Garmin is just strapped to my handlebars with the wrist strap; it tends to fall down a little, as does the iPod that's just in an armband-- but hey, it's not like it has to be aero!
The third little gadget is my cadence/speed computer. Got it at mec for a few dollars, and it's got both sensors (cadence and speed) on the rear chainstay so it works when I'm spinning as well as on the road. Like I mentioned in Part 1, I don't have the Garmin cadence meter.
You can't really see what's on the screen in the above photos, but I've set up the "Bike 1" with elapsed time, time of day, heart rate and HR zone. There's a lot of different data fields available - especially if you also have the cadence sensor and a wireless power meter. (I haven't dropped the coin on that yet... need to get the tri bike first!)
For this ride, the plan was to warm up for about 10 minutes, then go for 80-85 rpm cadence. About twenty minutes in, the plan changed to include going for 20+ km/h - normally not too difficult on the highway, but tough on the one-setting magnetic trainer. I think I did pretty good, but it doesn't track on the Garmin! I think I'm convincing myself I need that cadence sensor...
Cooldown was about 5 minutes on the bike, another 5 on the treadmill, and about 10 minutes of stretching and ab work.
Check out the "map" of this workout. Kind of comical.
Wednesday, December 30, 2009
Techno Spin and New Treadmill
When I spin at home, I haven't really been following a specific program, other than "ride for 30 minutes" (which, I know, isn't long enough). So usually what I do is put the iPod on shuffle, and go with what the music tells me.
I have a wide variety of music on that thing, but for some reason today's main feature was techno/ electronica. I usually skip the stuff (which is allowed), but today it just worked-- got me in a rhythm at about 80-85 rpm. I even shifted down a little for more resistance.
As great as the steady bass is for cadence/tempo, gotta have some rock to really grind and push. "Cherub Rock" by Smashing Pumpkins came on, and I really started to crank! It came on at the perfect time, around 25 minutes in for a strong finish.
Cooldown was a 5 minute slow spin, then 5 minutes on Nicole's new treadmill! (Plus about 7 mins ab work, 10 mins stretch)
Yep, Santa came yesterday. Thankfully, I was able to get some help getting it downstairs before she got home from work. I was even able to put it together, and make up an excuse to bring her downstairs.
Santa wants us both to get moving, apparently.
Garmin Connect - Activity Details for Techno Spin
7
I have a wide variety of music on that thing, but for some reason today's main feature was techno/ electronica. I usually skip the stuff (which is allowed), but today it just worked-- got me in a rhythm at about 80-85 rpm. I even shifted down a little for more resistance.
As great as the steady bass is for cadence/tempo, gotta have some rock to really grind and push. "Cherub Rock" by Smashing Pumpkins came on, and I really started to crank! It came on at the perfect time, around 25 minutes in for a strong finish.
Cooldown was a 5 minute slow spin, then 5 minutes on Nicole's new treadmill! (Plus about 7 mins ab work, 10 mins stretch)
Yep, Santa came yesterday. Thankfully, I was able to get some help getting it downstairs before she got home from work. I was even able to put it together, and make up an excuse to bring her downstairs.
Santa wants us both to get moving, apparently.
Garmin Connect - Activity Details for Techno Spin
7
Monday, July 13, 2009
Inspiration, Giddiness, and Blogging in My Brain
Walking home from the pool on a clear Ohio evening, just as the sun was going down, I saw a flash in the grass. A broken piece of glass or a reflector? A piece of garbage? Either way, it was enough to turn my head, and as soon as I did, I noticed little green flashes and glows everywhere... Fireflies!!!
It was The Coolest Thing Ever.
I stood there on the sidewalk in front of someone's yard for a good long time, just staring in wonder at the fireflies. I knelt down to get closer to one little bug, mesmerized by his little glowing butt, fascinated by his calm hovering. I reached out slowly, resisting the temptation to just scoop him up between my hands, letting him land on my fingers.
The rest of the way "home" (to my "home away from home"), I saw more and more as it got darker-- I had to resist the urge to drain my nalgene and use it for a firefly lantern. But I didn't realy want to (or have the means to) poke holes in it!
Oh yeah, and the swim workout: 2200 m, 300 warmup, 500 building to 90%, 50 sprint, 1000 m building to 90% at the middle and end, 200m building to 95%, then a cooldown. Worked on sighting felt a lot easier and less disrupting than usual.
It's been a while since I've posted, so I have a bit of a backlog. I tend to write as I run (or bike, or swim)... forget about speech-to-text, I need thought-to-text!
This morning, I got up early (4am Calgary time!) to shake the jetlag with a run through my new favorite spot. Just under 40 minutes, pushing the pace but mixing it up... basically doing fartleks. I explored some more of the trails that I found, and got some great views. I was having theological arguments with myself; must be the setting, a meditation path next to a campus of churches. It was just what I needed. And I just realized that I didn't actually write about the cool trails that I found in the church campus... gorgeous trails that are immaculately gravelled, and that look barely used. Portions are just mowed grass, and there's no wear tracks.
On Friday, Nicole and I drove out to 22x for a ride. She hadn't ridden for a while, so I thought we'd drive out to the junction, where 22 goes south, and head west. If I'd been out that way before, I would have started us going east, first, to warm up. But I was maybe a little over-confident. Well, I was fine. (I'd better be, after the miles I've put in recently!) Nicole struggled a little. After the first long hill, she had to take a break, but the worst was going down the next big hill. Not that she was worried about the speed, she was stressed about climbing it coming back! Here's a link to the Map
We made it most of the way to the Bragg Creek turn, but decided to turn around before the last downhill. And that hill she was worried about? No problem. She powered up it with no problem. "I just looked a few feet ahead of me and kept pedaling. I just didn't look up at the top of the hill, and then I was there." Yes, you were. And I was very proud.
It was The Coolest Thing Ever.
I stood there on the sidewalk in front of someone's yard for a good long time, just staring in wonder at the fireflies. I knelt down to get closer to one little bug, mesmerized by his little glowing butt, fascinated by his calm hovering. I reached out slowly, resisting the temptation to just scoop him up between my hands, letting him land on my fingers.
The rest of the way "home" (to my "home away from home"), I saw more and more as it got darker-- I had to resist the urge to drain my nalgene and use it for a firefly lantern. But I didn't realy want to (or have the means to) poke holes in it!
Oh yeah, and the swim workout: 2200 m, 300 warmup, 500 building to 90%, 50 sprint, 1000 m building to 90% at the middle and end, 200m building to 95%, then a cooldown. Worked on sighting felt a lot easier and less disrupting than usual.
It's been a while since I've posted, so I have a bit of a backlog. I tend to write as I run (or bike, or swim)... forget about speech-to-text, I need thought-to-text!
This morning, I got up early (4am Calgary time!) to shake the jetlag with a run through my new favorite spot. Just under 40 minutes, pushing the pace but mixing it up... basically doing fartleks. I explored some more of the trails that I found, and got some great views. I was having theological arguments with myself; must be the setting, a meditation path next to a campus of churches. It was just what I needed. And I just realized that I didn't actually write about the cool trails that I found in the church campus... gorgeous trails that are immaculately gravelled, and that look barely used. Portions are just mowed grass, and there's no wear tracks.
On Friday, Nicole and I drove out to 22x for a ride. She hadn't ridden for a while, so I thought we'd drive out to the junction, where 22 goes south, and head west. If I'd been out that way before, I would have started us going east, first, to warm up. But I was maybe a little over-confident. Well, I was fine. (I'd better be, after the miles I've put in recently!) Nicole struggled a little. After the first long hill, she had to take a break, but the worst was going down the next big hill. Not that she was worried about the speed, she was stressed about climbing it coming back! Here's a link to the Map
We made it most of the way to the Bragg Creek turn, but decided to turn around before the last downhill. And that hill she was worried about? No problem. She powered up it with no problem. "I just looked a few feet ahead of me and kept pedaling. I just didn't look up at the top of the hill, and then I was there." Yes, you were. And I was very proud.
Tuesday, June 30, 2009
Century of Pain!
Okay, maybe that's a bit melodramatic for a title. But I did ride over 100 km on the weekend for the first time. (What's that you say? A century is 100 miles? Aw crap, I really suck.)
Well, it did hurt. A lot. As in lying on the side of the road wimpering kind of hurt. As in good thing I didn't have my cellphone or I would have called for a ride and been disappointed with myself kind of hurt.
The day started innocently enough with the weekly Saturday long ride. The rules are show up, and be totally self-sufficient, and the starting point alternates. This week's meeting place was at the church near the intersection of Rocky Ridge Road and Crowchild Trail. I was almost late, but made it to meet up with six others. My plan was to ride to Cochrane for some ice cream, and tackle the big hill.
I slapped on some sunscreen, did a quick gear check, and we were off. I got a little ahead from the start, so I waited at the lights, and kind of led the pack for a little while, until three stronger riders blew by me. They were keeping a pace that I preferred, so I hopped on the end of the line. I took a few turns "pulling" at the front of the group, and we made quick time to Retreat Road, the top of the Cochrane hill.
At this point, one rider peeled off-- she had other plans later in the day. The other three were nowhere in sight, and I was feeling good, so when Gary told me they were planning to go all the way to the Ghost Reservoir for the start of the Calgary 70.3 course, I jumped at the chance.
After a fun cruise down the hill through Gleneagles (off the main highway, less traffic and a lower speed limit), we all took turns at the front, chugging slightly uphill and into that ever-present west wind. At the Ghost, I still felt great, had another Larabar, and bought some water.
The next leg of the trip was where the wheels fell off. Back on the highway to Cochrane, we were making great time (averaging almost 40kph)-- that is, until we turned lfet off the main highway onto the loop of the 70.3 course. The road got much, much rougher, hillier, and pot-holier. 20kph was a challenge, and by the time we made it to the high point, I was fading. A right turn made for an easy cruise, and another right turn put us onto some gloriously smooth pavement, that looked like it was mostly downhill. I hoped it would be all downhill.
On a bike, gravity seems to be perversely reversed: "What goes up, must come down" becomes "What goes down must come up"! In the foothills, rarely is there such a thing as a steady downslope- it's all rolling hills! By the second rolling hill (which, because we're on a "secondary highway" is actually pretty steep), I was whimpering and barely moving. In my bottom gear way too soon, dropped like a ton of bricks, head down and feeling sorry for myself. My riding partners kept waiting for me, I think just to make sure I hadn't passed out!
The ride back to the main highway seemed like an eternity. The smallest uphill was agonizing! My legs felt empty- like there was no energy, none of the usual power there. They weren't cramping, but rather they felt like thousands of tiny daggers tearing into the deep tissue of my thighs, and they just flat out refused to go. I started to regret not having a more substantial breakfast, and not grabbing a couple of gels on my way out the door.
By the time we rolled back into Cochrane, we were at about 3.5 hours of riding, about 4 hours trip time. I told Gary and Heather to go on ahead, I'd need to take a long break and probably a sandwich before tackling the monster hill. I have to say, for near-strangers, they were great to ride with, and almost seemed reluctant to leave me. But I'm sure they recognized that I needed a break. We stopped at the gas station, and as they refilled water and gatorade, I stayed outside watching the bikes. Right next to the payphone.
Even as I was telling them I'd take a break, then tackle the hill, I kept glancing at the payphone. I started daydreaming about making that call. I reasoned that my parents only live a few minutes away, my bike would fit in either vehicle...I'll have to go to the bank and get cash, then buy something to get change...Maybe I'll go have a sandwich first. Maybe my legs will stop screaming at me, and I'll regain feeling in my butt if I sit down on something other than my saddle. I'll probably regret it if I don't make it back unter my own power. But my legs! They've never hurt this much! Sandwich, then maybe ice cream, more water and gatorade, and then if I still feel crappy, I can make the call...
..."You've got everything you need to fix a flat?"
"Wha...? Oh, yeah, and then some."
"Okay, well, we're off then. Bye!"
It's amazing how quickly a footlong sub will disappear! Add some chips for salt (apparently it helps with cramps-- at least, that's how I justified it in my mind). Ice cream was a no-go, just because the lineup was out the door, but I was starting to feel better.
After about 45 minutes, I felt that I could probably make it. I started slowly up the hill, taking the Gleneagles route, and feeling okay. The legs weren't complaining quite as loudly. Until about halfway up, where I stopped, stretched, and kept going. Stretching did nothing. There's a point on the hill where there's no houses, just grassland between the golf course neighborhood and the houses on top of the hill. At that last intersection, there's a bit of lawn, and it just looked too inviting to my now screaming legs to pass up. I laid there for about 20 minutes, hoping the pain would subside enough to get up the hill. It wasn't.
So I started walking. Shuffling. Hobbling up the hill, pushing my bike. Half steps, really, and even those hurt. Twenty, twenty-five minutes later, I was only a few hundred metres further, but there was a bit of a respite- a dip in the hill. I got on the bike, got up as much steam as I could muster, and willed myself up the final pitch to the highway. I made it! I wanted to yell and scream!
From there, the road is generally downhill, and the morning's headwind was now a glorious tailwind, ushering me home. As much as my legs hurt, as powerless as they were, I still did 40 the whole way back to my car. The lone car in the parking lot.
Since my parents live nearby, I headed to their place for an icebath and a hot shower. After 6 hours on the road, nothing is better.
I'm glad I didn't call for a ride. I'm proud of myself for making it, and glad that I did it. I've never, ever pushed myself and hit that kind of a wall. Oh sure, when I was playing team sports, coaches always pushed us to max cardio, but I've never had muscles just tell me to stop. I've done very long hikes where I've been sore the next day, I've done runs that really hurt, I've had races that hurt... but nothing compares to that. But now I know my limits. I know how important nutrition and fuel are. I know what to prepare for, and that I can get through it.
Maybe it's a little masochistic to say so, but I can't wait for the next time.
Well, it did hurt. A lot. As in lying on the side of the road wimpering kind of hurt. As in good thing I didn't have my cellphone or I would have called for a ride and been disappointed with myself kind of hurt.
The day started innocently enough with the weekly Saturday long ride. The rules are show up, and be totally self-sufficient, and the starting point alternates. This week's meeting place was at the church near the intersection of Rocky Ridge Road and Crowchild Trail. I was almost late, but made it to meet up with six others. My plan was to ride to Cochrane for some ice cream, and tackle the big hill.
I slapped on some sunscreen, did a quick gear check, and we were off. I got a little ahead from the start, so I waited at the lights, and kind of led the pack for a little while, until three stronger riders blew by me. They were keeping a pace that I preferred, so I hopped on the end of the line. I took a few turns "pulling" at the front of the group, and we made quick time to Retreat Road, the top of the Cochrane hill.
At this point, one rider peeled off-- she had other plans later in the day. The other three were nowhere in sight, and I was feeling good, so when Gary told me they were planning to go all the way to the Ghost Reservoir for the start of the Calgary 70.3 course, I jumped at the chance.
After a fun cruise down the hill through Gleneagles (off the main highway, less traffic and a lower speed limit), we all took turns at the front, chugging slightly uphill and into that ever-present west wind. At the Ghost, I still felt great, had another Larabar, and bought some water.
The next leg of the trip was where the wheels fell off. Back on the highway to Cochrane, we were making great time (averaging almost 40kph)-- that is, until we turned lfet off the main highway onto the loop of the 70.3 course. The road got much, much rougher, hillier, and pot-holier. 20kph was a challenge, and by the time we made it to the high point, I was fading. A right turn made for an easy cruise, and another right turn put us onto some gloriously smooth pavement, that looked like it was mostly downhill. I hoped it would be all downhill.
On a bike, gravity seems to be perversely reversed: "What goes up, must come down" becomes "What goes down must come up"! In the foothills, rarely is there such a thing as a steady downslope- it's all rolling hills! By the second rolling hill (which, because we're on a "secondary highway" is actually pretty steep), I was whimpering and barely moving. In my bottom gear way too soon, dropped like a ton of bricks, head down and feeling sorry for myself. My riding partners kept waiting for me, I think just to make sure I hadn't passed out!
The ride back to the main highway seemed like an eternity. The smallest uphill was agonizing! My legs felt empty- like there was no energy, none of the usual power there. They weren't cramping, but rather they felt like thousands of tiny daggers tearing into the deep tissue of my thighs, and they just flat out refused to go. I started to regret not having a more substantial breakfast, and not grabbing a couple of gels on my way out the door.
By the time we rolled back into Cochrane, we were at about 3.5 hours of riding, about 4 hours trip time. I told Gary and Heather to go on ahead, I'd need to take a long break and probably a sandwich before tackling the monster hill. I have to say, for near-strangers, they were great to ride with, and almost seemed reluctant to leave me. But I'm sure they recognized that I needed a break. We stopped at the gas station, and as they refilled water and gatorade, I stayed outside watching the bikes. Right next to the payphone.
Even as I was telling them I'd take a break, then tackle the hill, I kept glancing at the payphone. I started daydreaming about making that call. I reasoned that my parents only live a few minutes away, my bike would fit in either vehicle...I'll have to go to the bank and get cash, then buy something to get change...Maybe I'll go have a sandwich first. Maybe my legs will stop screaming at me, and I'll regain feeling in my butt if I sit down on something other than my saddle. I'll probably regret it if I don't make it back unter my own power. But my legs! They've never hurt this much! Sandwich, then maybe ice cream, more water and gatorade, and then if I still feel crappy, I can make the call...
..."You've got everything you need to fix a flat?"
"Wha...? Oh, yeah, and then some."
"Okay, well, we're off then. Bye!"
It's amazing how quickly a footlong sub will disappear! Add some chips for salt (apparently it helps with cramps-- at least, that's how I justified it in my mind). Ice cream was a no-go, just because the lineup was out the door, but I was starting to feel better.
After about 45 minutes, I felt that I could probably make it. I started slowly up the hill, taking the Gleneagles route, and feeling okay. The legs weren't complaining quite as loudly. Until about halfway up, where I stopped, stretched, and kept going. Stretching did nothing. There's a point on the hill where there's no houses, just grassland between the golf course neighborhood and the houses on top of the hill. At that last intersection, there's a bit of lawn, and it just looked too inviting to my now screaming legs to pass up. I laid there for about 20 minutes, hoping the pain would subside enough to get up the hill. It wasn't.
So I started walking. Shuffling. Hobbling up the hill, pushing my bike. Half steps, really, and even those hurt. Twenty, twenty-five minutes later, I was only a few hundred metres further, but there was a bit of a respite- a dip in the hill. I got on the bike, got up as much steam as I could muster, and willed myself up the final pitch to the highway. I made it! I wanted to yell and scream!
From there, the road is generally downhill, and the morning's headwind was now a glorious tailwind, ushering me home. As much as my legs hurt, as powerless as they were, I still did 40 the whole way back to my car. The lone car in the parking lot.
Since my parents live nearby, I headed to their place for an icebath and a hot shower. After 6 hours on the road, nothing is better.
I'm glad I didn't call for a ride. I'm proud of myself for making it, and glad that I did it. I've never, ever pushed myself and hit that kind of a wall. Oh sure, when I was playing team sports, coaches always pushed us to max cardio, but I've never had muscles just tell me to stop. I've done very long hikes where I've been sore the next day, I've done runs that really hurt, I've had races that hurt... but nothing compares to that. But now I know my limits. I know how important nutrition and fuel are. I know what to prepare for, and that I can get through it.
Maybe it's a little masochistic to say so, but I can't wait for the next time.
Monday, June 22, 2009
Chinook Heat and Bow Pathway Speeding
Busy, busy weekend! Nicole's out of town, and I really miss her, but fortunately I kept myself occupied, which helped.
Saturday: cleaned house at 6am, volunteered for the Chinook Half/Oly, picked up the bike for a quick ride, went for dinner with my cousin who was in town, then had a few beers and japanese-hobbit-style second dinner sushi, then a late movie (Angels and Demons- good if you haven't read the book, bad if you have).
I didn't realize until that evening that I'd forgotten the sunscreen- I was a little pink around the neck and face, and my calves still feel a little tender. I spent the early part of the morning watching the race starts, chatting with fellow volunteers, and wondering/asking what I was supposed to do. I had time before I had to be out on the bike course at the (third) aid station, so I cheered people on with the cowbell, and directed traffic as the Olympic racers were coming out of the water. A lot of UCTC folks were there-- about 8 by my count (I have to admit I recognize everyone, but sometimes it's hard to learn names...) including coach Tony. I don't know how anyone felt about their race yet, but I noticed that the club took two age groups, and 4th in another.
I've been reading a few blogs by some of the participants, and it sounds like it was a tougher day on the Half Iron course... and I've been thinking. It was not a super-hot day, but it was very sunny, with just enough wind to make you feel it wasn't that hot. Which might explain why I felt so drained, even though I didn't race!
Sunday: hike in Kananaskis with Dad and brother Dan, dinner at their place, then grocery shopping. Poor Milo was starved for attention-- and worried that he'd run out of food. (He was fine until this morning, when the dish was *gasp* empty. He tap-danced on me at the crack of dawn to let me know, though). The hike was great, though overcast and a little damp. Maybe dad will send me some pics to post.
Tonight's workout was supposed to be "Cruisy Monday", but it turned into anything but "cruisy". I'm not complaining, it was great! It was me, one of the gals who is fast in the pool, Mike, and Tony. Because of the looming rainclouds and the wind, we decided to go west instead of east, and stay along the Bow River Pathway. Pretty soon, it was just me, Mike and Tony-- apparently our fourth rider felt slow (I don't think she was that slow), and told us to go ahead.
Without really talking much, we kept picking up speed, staying in a tight pack. I have to admit, Tony and Mike did most of the leading, but I did take a turn or two at the front. We went all the way from the Zoo to Edworthy Park, saw Coach Jill running with a few ladies, and decided to do a couple of hill repeats! I zipped through the parking lot to try and get a head start (I'm a Clydesdale, not a climber!) and kept looking behind me. I was shocked that Tony only caught up to me on the last pitch, but apparently he stopped because Mike had a flat.
After two times up, we zipped back on the south side of the river-- I'd never ridden the first stretch, and boy does it have some tight corners! I dropped right back to give myself a little more confidence, so I didn't feel bad about not leading, because I was gapped anyway, not getting pulled in the slipstream. It was a fun, challenging ride, and felt really good. I have to say, though that we were lucky not to run into a radar gun.
Saturday: cleaned house at 6am, volunteered for the Chinook Half/Oly, picked up the bike for a quick ride, went for dinner with my cousin who was in town, then had a few beers and japanese-hobbit-style second dinner sushi, then a late movie (Angels and Demons- good if you haven't read the book, bad if you have).
I didn't realize until that evening that I'd forgotten the sunscreen- I was a little pink around the neck and face, and my calves still feel a little tender. I spent the early part of the morning watching the race starts, chatting with fellow volunteers, and wondering/asking what I was supposed to do. I had time before I had to be out on the bike course at the (third) aid station, so I cheered people on with the cowbell, and directed traffic as the Olympic racers were coming out of the water. A lot of UCTC folks were there-- about 8 by my count (I have to admit I recognize everyone, but sometimes it's hard to learn names...) including coach Tony. I don't know how anyone felt about their race yet, but I noticed that the club took two age groups, and 4th in another.
I've been reading a few blogs by some of the participants, and it sounds like it was a tougher day on the Half Iron course... and I've been thinking. It was not a super-hot day, but it was very sunny, with just enough wind to make you feel it wasn't that hot. Which might explain why I felt so drained, even though I didn't race!
Sunday: hike in Kananaskis with Dad and brother Dan, dinner at their place, then grocery shopping. Poor Milo was starved for attention-- and worried that he'd run out of food. (He was fine until this morning, when the dish was *gasp* empty. He tap-danced on me at the crack of dawn to let me know, though). The hike was great, though overcast and a little damp. Maybe dad will send me some pics to post.
Tonight's workout was supposed to be "Cruisy Monday", but it turned into anything but "cruisy". I'm not complaining, it was great! It was me, one of the gals who is fast in the pool, Mike, and Tony. Because of the looming rainclouds and the wind, we decided to go west instead of east, and stay along the Bow River Pathway. Pretty soon, it was just me, Mike and Tony-- apparently our fourth rider felt slow (I don't think she was that slow), and told us to go ahead.
Without really talking much, we kept picking up speed, staying in a tight pack. I have to admit, Tony and Mike did most of the leading, but I did take a turn or two at the front. We went all the way from the Zoo to Edworthy Park, saw Coach Jill running with a few ladies, and decided to do a couple of hill repeats! I zipped through the parking lot to try and get a head start (I'm a Clydesdale, not a climber!) and kept looking behind me. I was shocked that Tony only caught up to me on the last pitch, but apparently he stopped because Mike had a flat.
After two times up, we zipped back on the south side of the river-- I'd never ridden the first stretch, and boy does it have some tight corners! I dropped right back to give myself a little more confidence, so I didn't feel bad about not leading, because I was gapped anyway, not getting pulled in the slipstream. It was a fun, challenging ride, and felt really good. I have to say, though that we were lucky not to run into a radar gun.
Monday, June 15, 2009
A Perfect Ride Up Highwood Pass
...Except for the blown spoke halfway up.
The most excellent day really started the night before. We drove out to Canmore for the night – crazy Alberta thunderstorm most of the way—and had dinner at the Crazy Weed Kitchen. Someone had suggested it to Nicole, so that was the plan.
“So where is this place?”
“Let’s see, I’ve got the address ri..”
“Wait, don’t tell me, I know where it is. Let’s see if my memory is right.”
When I lived in Field, we’d come into Banff and Canmore all the time, and Crazy Weed was one of those great little hole-in-the-wall places with food that blew your mind. I was sure that it was on Main street next to the Bear’s Paw Brewery… we drove past slowly…
“There! That’s where it… was. Crap. What did you say the address is?”
Well, we did find the new building (It’s now next to the tracks at the west end of Railway Ave) and had the best meal we’ve had in a long time. The consensus among our friends is that with the boom over the past five or so years, service in Calgary has been horrible. So the combination of great food and great service has been rare, at best. Or, we’ve found that maybe the appetizer was good, the main not so much, or the presentation is good, but the food is over-complicated but falls flat, and we’re left feeling like we paid too much.
Crazy Weed was phenomenal. From the complimentary flatbread and red-pepper dip, to the mussels, to our mains, to the wine, through dessert, the food was fabulous. Unique without being pretentious or over-thought, we could taste the high quality of the ingredients, and the perfect preparation. And the view! The skies had cleared, and the large windows offered a fantastic view of the mountains. We will definitely be going back.
The next day, we met Kim and Dan, Steve and Heather at The Summit Café for a great breakfast, sitting outside on the patio. I highly recommend the Maple Latte! Fuel tanks full, we caravanned into K-Country (Kananaskis for you non-Albertans) to meet up with Kaely at the end of the road. That’s right- the End Of The Road. From December 1 to June 15th every year, a section of Highway 40—Highwood Pass—is closed to motorized vehicles, making it the Perfect Ride, if you get the weather. Last Saturday, it snowed, so was probably un-rideable, but we had Perfect Weather!
About an hour after leaving the café, we were at the gate. As we crested the last rise before the gate, it was obvious we weren’t the only ones hoping to ride the traffic-free highway. Judging by the number of vehicles parked on the side (and how many people we saw), there were easily 200 cyclists. And everything from mountain bikes, tandems, parents hauling chariots, to “sponsored”, fully spandexed, full carbon-fiber riding serious cyclist. The variety was expected, the volume was almost . Though there were so many out enjoying the weather and the view, it certainly did not feel crowded once we got going.
We took our time. Our group was somewhat varied: two every-day commuters, an Ironman who hasn’t ridden much this year, a Marathoner, a Ride-to-Conquer-Cancer participant, and two evening-and-weekend triathletes. Ironically, the smoker was by far the strongest rider—but he also commutes by bike daily. We rode hard in places, easier in others, a few of us looped back once or twice, and we all took a lot of breaks on the way up.
Minor Disaster
I was having fun with my bike computer – probably not super-accurate, but it was fun to see how fast I could go on the two downhills we faced on the way up. I hit 61 km/h – but it was starting to feel a little wobbly, so I backed off. Good thing, too. As the uphill began in earnest, just as I dropped to my bottom gear for a long slog, PTWAANGG….CLUNK CLUNK CLUNK.
I looked down, twisting out of my pedals as I lurched to a stop—broken spoke. It sheared off right near the rim. As everyone pulled up around me, I worked it free from the hub, wondering what I’d do next. Steve, the self-made bike mechanic, rambled on about spoke wrenches and trying to true the now-wobbly wheel, and how Clydesdales like us need more spokes than I was riding (love you, dude), Kaely cut to the point—yeah, we could try and fix it, but we could also royally f*** it up. Best thing to do would be to unhook the back brake (that was rubbing against the crooked wheel), and either keep going, or turn back.
After a few experimental meters, there was no way I was NOT going to make it to the top – not on a day like this, on a ride like this, with great friends like this. I was less worried about the climb, more worried about the descent. No speed records for me.
According to “Done In A Day – Calgary, The 10 Premier Road Rides” – the guidebook I’d picked up at MEC earlier in the week, the final pitch to the Pass would be rated a Category 1 ascent, and I have no doubt it’s true. Dan was ahead of me coming up to it, so I pushed a little to get on his back wheel, and just stayed on it for the whole final grind. Despite the cool breeze (there was snow just off the road at this point), the hot sun and effort had sweat and sunscreen pouring into my eyes. I didn’t dare stop, I had to stay on Dan’s wheel!
Just when you’re starting to wonder if it will ever end, you see the festival that is the summit. On either side of the road, two signs that both say: "HIGHWOOD PASS 2210 m 7250 ft" and what first registers as an accident – cyclists and bikes lying on the road, bikes everywhere. Dozens of people milling about. It’s no accident—we’ve made it!!
Slowly, the rest of the group pulled in, and we spent a good half an hour lounging around, snacking, sunbathing, and talking to other victorious cyclists (some of whom were there for the second time that day, having climbed the opposite side, coasted down to where we were parked, then climbed back up). Such a great feeling!
The Descent
I headed down first, because I knew I’d want to go slow. My back brake was still disconnected, so I was riding the front the whole way, sitting up in the saddle to offer as much area to the wind as possible, instead of riding low and aerodynamic. Still, I slowly built my way up to about 55, without feeling too unsteady. At one point, though, I passed Nicole, and she yelled at me to “slow down!! Your back wheel is wobbling!!”
Of course coming down was a lot faster than going up! We stopped a few times, and after the first of the two minor hills we had to climb, Kaely crowed: “Dude, I just passed two sponsored guys on that last hill!”
“What were they wearing?”
“Matching jerseys with (name of a local bike shop) all over them!”
“You know you can buy those, right?”
“Ha! That’s so lame!!”
I don’t know if any of you readers wear shop jerseys, but I kind of agree that it’s pretty funny when someone wearing a jersey like that gets passed by some dude on a cyclocross bike (with knobby tires) wearing a plain t-shirt and baggy shorts. But who am I to talk? I’ve got all the gear, and buddy was passing me, too.
Just after that, we were flying down the hill again, when I spotted two riders on the side of the road, standing next to their bikes, staring at what turned out to be a very flat tire. I slowed down, turned around, and cranked back up the hill to check it out. They were about 5-6 km from the gate, heading up the hill, and had nothing to fix the flat!
Well, maybe it was the sprung spoke, or the beautiful weather, or the recollection of the half-dozen flats I’ve suffered (at least one of which I was similarly unprepared for), I pulled off my backpack, fished out my gear, and started pulling the back wheel off the bike. The sheepish rider was very, very thankful, as I showed him my tire levers, how to take the tire off and the tube out. I pulled out my pump, and tried to find the leak to see if it could be repaired, but it turned out to be more than one pinch flat—not worth patching. I had no less than three spare tubes on me, so I wasn’t going to miss one. I made them promise to go and pick up some spare tubes, tire levers, at least one pump, maybe a patch kit, and suggested a floor pump with a pressure gauge would also be a good investment, since pinch flats are usually due to a lack of tire pressure. Most bike shops have courses showing you how to fix a flat—and YouTube has some pretty instructional stuff, too.
I’ve learned all those lessons the hard way—it’s much better to have an extra spare to help someone in need!! I have to say too, that most of they cyclists who passed us while we chatted and fixed the tire, slowed down “Got everything you need?” “Everything okay?”.
What a great sport, a great day, and a great ride. The ice cream at the gas station just capped it off!
Pictures are coming—that’s a whole other story of the sneaky camera that didn’t make it up the hill because it was hiding. Fortunately, Kaely brought a camera, so I just have to get the pics from him. I'll post them when I get them...
The most excellent day really started the night before. We drove out to Canmore for the night – crazy Alberta thunderstorm most of the way—and had dinner at the Crazy Weed Kitchen. Someone had suggested it to Nicole, so that was the plan.
“So where is this place?”
“Let’s see, I’ve got the address ri..”
“Wait, don’t tell me, I know where it is. Let’s see if my memory is right.”
When I lived in Field, we’d come into Banff and Canmore all the time, and Crazy Weed was one of those great little hole-in-the-wall places with food that blew your mind. I was sure that it was on Main street next to the Bear’s Paw Brewery… we drove past slowly…
“There! That’s where it… was. Crap. What did you say the address is?”
Well, we did find the new building (It’s now next to the tracks at the west end of Railway Ave) and had the best meal we’ve had in a long time. The consensus among our friends is that with the boom over the past five or so years, service in Calgary has been horrible. So the combination of great food and great service has been rare, at best. Or, we’ve found that maybe the appetizer was good, the main not so much, or the presentation is good, but the food is over-complicated but falls flat, and we’re left feeling like we paid too much.
Crazy Weed was phenomenal. From the complimentary flatbread and red-pepper dip, to the mussels, to our mains, to the wine, through dessert, the food was fabulous. Unique without being pretentious or over-thought, we could taste the high quality of the ingredients, and the perfect preparation. And the view! The skies had cleared, and the large windows offered a fantastic view of the mountains. We will definitely be going back.
The next day, we met Kim and Dan, Steve and Heather at The Summit Café for a great breakfast, sitting outside on the patio. I highly recommend the Maple Latte! Fuel tanks full, we caravanned into K-Country (Kananaskis for you non-Albertans) to meet up with Kaely at the end of the road. That’s right- the End Of The Road. From December 1 to June 15th every year, a section of Highway 40—Highwood Pass—is closed to motorized vehicles, making it the Perfect Ride, if you get the weather. Last Saturday, it snowed, so was probably un-rideable, but we had Perfect Weather!
About an hour after leaving the café, we were at the gate. As we crested the last rise before the gate, it was obvious we weren’t the only ones hoping to ride the traffic-free highway. Judging by the number of vehicles parked on the side (and how many people we saw), there were easily 200 cyclists. And everything from mountain bikes, tandems, parents hauling chariots, to “sponsored”, fully spandexed, full carbon-fiber riding serious cyclist. The variety was expected, the volume was almost . Though there were so many out enjoying the weather and the view, it certainly did not feel crowded once we got going.
We took our time. Our group was somewhat varied: two every-day commuters, an Ironman who hasn’t ridden much this year, a Marathoner, a Ride-to-Conquer-Cancer participant, and two evening-and-weekend triathletes. Ironically, the smoker was by far the strongest rider—but he also commutes by bike daily. We rode hard in places, easier in others, a few of us looped back once or twice, and we all took a lot of breaks on the way up.
Minor Disaster
I was having fun with my bike computer – probably not super-accurate, but it was fun to see how fast I could go on the two downhills we faced on the way up. I hit 61 km/h – but it was starting to feel a little wobbly, so I backed off. Good thing, too. As the uphill began in earnest, just as I dropped to my bottom gear for a long slog, PTWAANGG….CLUNK CLUNK CLUNK.
I looked down, twisting out of my pedals as I lurched to a stop—broken spoke. It sheared off right near the rim. As everyone pulled up around me, I worked it free from the hub, wondering what I’d do next. Steve, the self-made bike mechanic, rambled on about spoke wrenches and trying to true the now-wobbly wheel, and how Clydesdales like us need more spokes than I was riding (love you, dude), Kaely cut to the point—yeah, we could try and fix it, but we could also royally f*** it up. Best thing to do would be to unhook the back brake (that was rubbing against the crooked wheel), and either keep going, or turn back.
After a few experimental meters, there was no way I was NOT going to make it to the top – not on a day like this, on a ride like this, with great friends like this. I was less worried about the climb, more worried about the descent. No speed records for me.
According to “Done In A Day – Calgary, The 10 Premier Road Rides” – the guidebook I’d picked up at MEC earlier in the week, the final pitch to the Pass would be rated a Category 1 ascent, and I have no doubt it’s true. Dan was ahead of me coming up to it, so I pushed a little to get on his back wheel, and just stayed on it for the whole final grind. Despite the cool breeze (there was snow just off the road at this point), the hot sun and effort had sweat and sunscreen pouring into my eyes. I didn’t dare stop, I had to stay on Dan’s wheel!
Just when you’re starting to wonder if it will ever end, you see the festival that is the summit. On either side of the road, two signs that both say: "HIGHWOOD PASS 2210 m 7250 ft" and what first registers as an accident – cyclists and bikes lying on the road, bikes everywhere. Dozens of people milling about. It’s no accident—we’ve made it!!
Slowly, the rest of the group pulled in, and we spent a good half an hour lounging around, snacking, sunbathing, and talking to other victorious cyclists (some of whom were there for the second time that day, having climbed the opposite side, coasted down to where we were parked, then climbed back up). Such a great feeling!
The Descent
I headed down first, because I knew I’d want to go slow. My back brake was still disconnected, so I was riding the front the whole way, sitting up in the saddle to offer as much area to the wind as possible, instead of riding low and aerodynamic. Still, I slowly built my way up to about 55, without feeling too unsteady. At one point, though, I passed Nicole, and she yelled at me to “slow down!! Your back wheel is wobbling!!”
Of course coming down was a lot faster than going up! We stopped a few times, and after the first of the two minor hills we had to climb, Kaely crowed: “Dude, I just passed two sponsored guys on that last hill!”
“What were they wearing?”
“Matching jerseys with (name of a local bike shop) all over them!”
“You know you can buy those, right?”
“Ha! That’s so lame!!”
I don’t know if any of you readers wear shop jerseys, but I kind of agree that it’s pretty funny when someone wearing a jersey like that gets passed by some dude on a cyclocross bike (with knobby tires) wearing a plain t-shirt and baggy shorts. But who am I to talk? I’ve got all the gear, and buddy was passing me, too.
Just after that, we were flying down the hill again, when I spotted two riders on the side of the road, standing next to their bikes, staring at what turned out to be a very flat tire. I slowed down, turned around, and cranked back up the hill to check it out. They were about 5-6 km from the gate, heading up the hill, and had nothing to fix the flat!
Well, maybe it was the sprung spoke, or the beautiful weather, or the recollection of the half-dozen flats I’ve suffered (at least one of which I was similarly unprepared for), I pulled off my backpack, fished out my gear, and started pulling the back wheel off the bike. The sheepish rider was very, very thankful, as I showed him my tire levers, how to take the tire off and the tube out. I pulled out my pump, and tried to find the leak to see if it could be repaired, but it turned out to be more than one pinch flat—not worth patching. I had no less than three spare tubes on me, so I wasn’t going to miss one. I made them promise to go and pick up some spare tubes, tire levers, at least one pump, maybe a patch kit, and suggested a floor pump with a pressure gauge would also be a good investment, since pinch flats are usually due to a lack of tire pressure. Most bike shops have courses showing you how to fix a flat—and YouTube has some pretty instructional stuff, too.
I’ve learned all those lessons the hard way—it’s much better to have an extra spare to help someone in need!! I have to say too, that most of they cyclists who passed us while we chatted and fixed the tire, slowed down “Got everything you need?” “Everything okay?”.
What a great sport, a great day, and a great ride. The ice cream at the gas station just capped it off!
Pictures are coming—that’s a whole other story of the sneaky camera that didn’t make it up the hill because it was hiding. Fortunately, Kaely brought a camera, so I just have to get the pics from him. I'll post them when I get them...
Wednesday, June 10, 2009
More Data, Gearing and Highwood Plans
Went on a bit of a shopping spree yesterday at MEC. Like a kid at a candy store!
The main thing was to replace the pilfered pack and it's contents. You can never have too many spare tubes, either. Or snacks: Clif bars, Clif Shot Bloks, Honey Stingers, Sharkies... And having lots of water is important too, so I broke down and bought a Platypus "bladder" for the backpack.
I've been thinking about picking up a cycling computer for a while. A Garmin Edge 705 would be great, but I just can't justify spending $600 on something that only works on my bike, and that--according to my wife-- I'll probably just break/lose anyway. So, in an uncharacteristic move, I went for the cheapest 'puter I could find. 22 bucks for speed, odometer, tripmeter, clock, and cadence. That's all I need right now-- we'll see how well I've calibrated and installed them. Yep, got one for my gal, too. She knows generally what her cadence should be, so now she'll be able to see if she's over or under.
***
I also made a brief stop at Pedalhead to chat with the guys about gearing. Nicole rides a Frankenbike that she bought second-hand, and it has a smaller cassette on the back wheel, meaning that her bike is potentially faster, but requires more effort, especially uphill. Pedalhead had suggested rather than a "granny gear" (a third smaller, "easier" gear near the pedals), switching the cassette for a slightly larger one, ie more teeth, making her gearing slightly easier overall. Since that conversation, I realized that my cassette is larger, and that I could maybe handle the extra effort.
So we're going to experiment. After installing the cycling computer, I swapped our rear wheels, so we can both try the different gearing. I tested both bikes, and had to fine-tune the front derailleur on mine, but hers ran through all the gears no problem. The big test will be tonight-- it's Wicked Wednesday.
If all goes well, I'll bring the bikes in on Thursday for the swap (so I can get my "fast" wheel back) ;) and we'll be ready to rock up to the Highwood Pass on Saturday!
The plan so far is to meet for breakfast in Canmore at 10am, then be at the gate around 11:30-12:00. We'll ride to the summit (if we can), then probably just head back to the cars. I doubt anyone (aside from me) in our group will want to do the climb twice.
The main thing was to replace the pilfered pack and it's contents. You can never have too many spare tubes, either. Or snacks: Clif bars, Clif Shot Bloks, Honey Stingers, Sharkies... And having lots of water is important too, so I broke down and bought a Platypus "bladder" for the backpack.
I've been thinking about picking up a cycling computer for a while. A Garmin Edge 705 would be great, but I just can't justify spending $600 on something that only works on my bike, and that--according to my wife-- I'll probably just break/lose anyway. So, in an uncharacteristic move, I went for the cheapest 'puter I could find. 22 bucks for speed, odometer, tripmeter, clock, and cadence. That's all I need right now-- we'll see how well I've calibrated and installed them. Yep, got one for my gal, too. She knows generally what her cadence should be, so now she'll be able to see if she's over or under.
***
I also made a brief stop at Pedalhead to chat with the guys about gearing. Nicole rides a Frankenbike that she bought second-hand, and it has a smaller cassette on the back wheel, meaning that her bike is potentially faster, but requires more effort, especially uphill. Pedalhead had suggested rather than a "granny gear" (a third smaller, "easier" gear near the pedals), switching the cassette for a slightly larger one, ie more teeth, making her gearing slightly easier overall. Since that conversation, I realized that my cassette is larger, and that I could maybe handle the extra effort.
So we're going to experiment. After installing the cycling computer, I swapped our rear wheels, so we can both try the different gearing. I tested both bikes, and had to fine-tune the front derailleur on mine, but hers ran through all the gears no problem. The big test will be tonight-- it's Wicked Wednesday.
If all goes well, I'll bring the bikes in on Thursday for the swap (so I can get my "fast" wheel back) ;) and we'll be ready to rock up to the Highwood Pass on Saturday!
The plan so far is to meet for breakfast in Canmore at 10am, then be at the gate around 11:30-12:00. We'll ride to the summit (if we can), then probably just head back to the cars. I doubt anyone (aside from me) in our group will want to do the climb twice.
Monday, June 8, 2009
Vulcan Tinman 2009
The day did not start off very well at all. You might think I’m referring to the weather—I wish. We weren’t running late, either. Nor was the excellent Moroccan Lamb I had the night before at Escoba bothering me…
It seems that every year or so, something happens that tarnishes my faith in the goodness of my fellow man. Hopefully, this will be it for at least another year.
When we went to the bike locker (a chain-link cage with bike stands and about 30 or so bikes in it at any given time), I noticed that my under-seat bag was open. Then I noticed it was a little light. Then we both noticed that Nicole’s was completely gone! Grrr…
So after a brief stop at Pedalhead for some spare tires, we headed south. I was simmering, but tried to put the theft out of my mind, and focus on the race.
Here’s something not too common—snow on the ground, in June! (Well, it might be common if you live in the southern hemisphere, but that doesn’t count) We could see the snow out our window when we woke up, but it was still shocking to see the snow-covered hills that popped up on the horizon just as we passed Chaparral.
We had both filled the car with extra clothes- gloves, tights, rain pants, toques, extra shoes, extra sweaters, even wool socks. We even stopped at Walmart to buy two plastic bins for transition, even though I’d always silently mocked guys at other (sunny) races who toted around similar kits. I figured we were so over-prepared, the weather just had to improve—that’s just how the weather works in Southern Alberta!
And, for the most part, it did get better. We were pretty cold getting organized—especially the body-marking part!! (For my non-triathlete readers, there are three ways that race organizers keep track of you on the course: a computer chip strapped to your ankle, a numbered “bib” that you usually pin to your clothes, and the same number written in permanent black marker on your calves and upper arm). Peeling ones shirt off in the blowing rain will chill anyone—even someone as hairy as me!
Because quite a few people didn’t show up, and because Vulcan has a small pool, meaning the heats are VERY spread out, we had our choice of spots in transition. We got organized, and went to watch the action in the pool. Because so many people had wimped out, the lanes were pretty wide open, and they were allowing people to get in early. The only downside to this was that it made it a little more difficult to figure out when to jump in—no one was standing on the pool deck discussing lap times like usual!
Despite the less than ideal weather, the worst part of the race was stripping down, and getting onto the pool deck, waiting to get into the water! I could tell that Nicole was having second thoughts…so I put on my coach hat: “C’mon, get going! Give me your jacket, just get in, focus on the race, and you’ll warm up real quick! Go! Go! Go!”
You know what, it actually worked! (That, or she’s getting good at blocking me out). She got out there, swam great, had a very slow T1—but that was expected-- finding that I enjoy watching races almost as much as I enjoy competing! I get a blast talking to first-time athletes, (not so long ago I was one myself!) first time spectators (“how many of these marathons have you done?”), and lending out the cowbell to whoever asks. Even in the rain, sleet, snow and hail, there are people out cheering at every race supporting friends and family. It’s just such a great atmosphere.
But I wasn’t in Vulcan just to watch. Because people were getting into the pool early, I needed to get ready shortly after I watched Nicole cross the finish line. And I needed to get warm! Fortunately, the change rooms are indoors, so I went in, went through the race in my mind as I got ready. I was hoping to be able to get into the water quickly, but it seemed like forever before they gave me the thumbs up, even though there was no line on the deck. I’m sure it was just the goosebumps.
Once I finally got in the water, it was great! Sooooo warm—like a hot tub! At least compared to the air; I’m sure it was only a few degrees warmer than usual. Right away, I settled into my stroke. The goggles were great, and I felt strong. On lap 8 though, my cap was starting to come off, so at the wall, I tossed it. The goggles also fogged up, but they didn't leak. I think my eyeballs just run too warm for them.
Out of the water, short quick steps, I didn’t even notice the cold concrete. The usual fuzziness, but I got to my gear no problem. I’d packed the box in the order that I’d need things- towel, tech shirt, tech sweater, tights, socks, jacket, race bib, gloves, sunglasses, helmet, bike shoes. That’s a lot of crap to put on!!! The usual 30 second transition became 4-5 minutes.
The bike is pretty much a straight-shot out-and-back on a great little highway- not much of a shoulder, but a typical Alberta prairie view—gently rolling hills, gold and green fields, an old homestead or two, and wild skies. I don’t remember what anything looked like on the way back. It was head down, make myself small, and focus on circles!
T2 felt really fast—change shoes, change hats, and go. Despite the tights, my legs were almost numb for the first few blocks. I kept them going, turning over as quickly as I could, then settled in to my usual pace. At the halfway point, I shed my jacket, and picked up the pace just a bit, but my hip flexors felt a little sore, and I could feel a bit of a stitch coming on. If I can work on
my core, and do some more speed work, I think I could push more. Anyway. Saved enough for a final kick—I was so fast, this was the finish line photo:
On the social ride last night, someone asked me what the best part of my race. My answer was the first part of the swim, and the final kick. But really, the best part was how quickly I recovered. I was really surprised how quickly my breathing and heart rate came down.
Results:
Overall Place: 35
Age Group Place: 4/15
Swim Rank: 18
Swim Time: 9:17
Bike Rank: 55
Bike Time (includes T1 and T2): 34:40
Run Rank: 42
Run Time: 23:38
Total Time: 1:07:34
It seems that every year or so, something happens that tarnishes my faith in the goodness of my fellow man. Hopefully, this will be it for at least another year.
When we went to the bike locker (a chain-link cage with bike stands and about 30 or so bikes in it at any given time), I noticed that my under-seat bag was open. Then I noticed it was a little light. Then we both noticed that Nicole’s was completely gone! Grrr…
So after a brief stop at Pedalhead for some spare tires, we headed south. I was simmering, but tried to put the theft out of my mind, and focus on the race.
Here’s something not too common—snow on the ground, in June! (Well, it might be common if you live in the southern hemisphere, but that doesn’t count) We could see the snow out our window when we woke up, but it was still shocking to see the snow-covered hills that popped up on the horizon just as we passed Chaparral.
We had both filled the car with extra clothes- gloves, tights, rain pants, toques, extra shoes, extra sweaters, even wool socks. We even stopped at Walmart to buy two plastic bins for transition, even though I’d always silently mocked guys at other (sunny) races who toted around similar kits. I figured we were so over-prepared, the weather just had to improve—that’s just how the weather works in Southern Alberta!And, for the most part, it did get better. We were pretty cold getting organized—especially the body-marking part!! (For my non-triathlete readers, there are three ways that race organizers keep track of you on the course: a computer chip strapped to your ankle, a numbered “bib” that you usually pin to your clothes, and the same number written in permanent black marker on your calves and upper arm). Peeling ones shirt off in the blowing rain will chill anyone—even someone as hairy as me!
Because quite a few people didn’t show up, and because Vulcan has a small pool, meaning the heats are VERY spread out, we had our choice of spots in transition. We got organized, and went to watch the action in the pool. Because so many people had wimped out, the lanes were pretty wide open, and they were allowing people to get in early. The only downside to this was that it made it a little more difficult to figure out when to jump in—no one was standing on the pool deck discussing lap times like usual!Despite the less than ideal weather, the worst part of the race was stripping down, and getting onto the pool deck, waiting to get into the water! I could tell that Nicole was having second thoughts…so I put on my coach hat: “C’mon, get going! Give me your jacket, just get in, focus on the race, and you’ll warm up real quick! Go! Go! Go!”
You know what, it actually worked! (That, or she’s getting good at blocking me out). She got out there, swam great, had a very slow T1—but that was expected-- finding that I enjoy watching races almost as much as I enjoy competing! I get a blast talking to first-time athletes, (not so long ago I was one myself!) first time spectators (“how many of these marathons have you done?”), and lending out the cowbell to whoever asks. Even in the rain, sleet, snow and hail, there are people out cheering at every race supporting friends and family. It’s just such a great atmosphere.
But I wasn’t in Vulcan just to watch. Because people were getting into the pool early, I needed to get ready shortly after I watched Nicole cross the finish line. And I needed to get warm! Fortunately, the change rooms are indoors, so I went in, went through the race in my mind as I got ready. I was hoping to be able to get into the water quickly, but it seemed like forever before they gave me the thumbs up, even though there was no line on the deck. I’m sure it was just the goosebumps.
Once I finally got in the water, it was great! Sooooo warm—like a hot tub! At least compared to the air; I’m sure it was only a few degrees warmer than usual. Right away, I settled into my stroke. The goggles were great, and I felt strong. On lap 8 though, my cap was starting to come off, so at the wall, I tossed it. The goggles also fogged up, but they didn't leak. I think my eyeballs just run too warm for them.
Out of the water, short quick steps, I didn’t even notice the cold concrete. The usual fuzziness, but I got to my gear no problem. I’d packed the box in the order that I’d need things- towel, tech shirt, tech sweater, tights, socks, jacket, race bib, gloves, sunglasses, helmet, bike shoes. That’s a lot of crap to put on!!! The usual 30 second transition became 4-5 minutes.
 |  |
The bike is pretty much a straight-shot out-and-back on a great little highway- not much of a shoulder, but a typical Alberta prairie view—gently rolling hills, gold and green fields, an old homestead or two, and wild skies. I don’t remember what anything looked like on the way back. It was head down, make myself small, and focus on circles!T2 felt really fast—change shoes, change hats, and go. Despite the tights, my legs were almost numb for the first few blocks. I kept them going, turning over as quickly as I could, then settled in to my usual pace. At the halfway point, I shed my jacket, and picked up the pace just a bit, but my hip flexors felt a little sore, and I could feel a bit of a stitch coming on. If I can work on
my core, and do some more speed work, I think I could push more. Anyway. Saved enough for a final kick—I was so fast, this was the finish line photo:On the social ride last night, someone asked me what the best part of my race. My answer was the first part of the swim, and the final kick. But really, the best part was how quickly I recovered. I was really surprised how quickly my breathing and heart rate came down.
Results:
Overall Place: 35
Age Group Place: 4/15
Swim Rank: 18
Swim Time: 9:17
Bike Rank: 55
Bike Time (includes T1 and T2): 34:40
Run Rank: 42
Run Time: 23:38
Total Time: 1:07:34
Thursday, June 4, 2009
9x Up and Down
Ah, Wednesday hill repeats. How I love/loathe thee.
Love it, because I'm clearly seeing improvements in my leg strength, endurance, and bike control. And, it's kind of fun. Loathe it, because it hurts. Well, I kind of like the hurt too... at least, the muscle hurt. The coughing so hard I almost pass out because I left my inhaler at home, not so fun.
We're supposed to go easy the first time up, then a little harder, then really push on the third before coming down for a 5 minute run. I thought I had warmed up pretty well along the river, and thought I was taking it easy the first time up, but my legs told me otherwise! It was weird; my thighs were beyond burning, but not cramping. They just felt really thick, like I could feel ever fiber of muscle, and not really in a good way?
Fortunately, that only lasted two reps. After my first run, I felt pretty strong, and managed to keep it mostly in third gear for the rest of the workout- a total of nine times up the hill.
90 minutes - 9 hill repeats - 3x 5 minute runs
***
Just started following Chuckie V- great tips, funny guy. Here's his latest article on the taper.... good stuff
Love it, because I'm clearly seeing improvements in my leg strength, endurance, and bike control. And, it's kind of fun. Loathe it, because it hurts. Well, I kind of like the hurt too... at least, the muscle hurt. The coughing so hard I almost pass out because I left my inhaler at home, not so fun.
We're supposed to go easy the first time up, then a little harder, then really push on the third before coming down for a 5 minute run. I thought I had warmed up pretty well along the river, and thought I was taking it easy the first time up, but my legs told me otherwise! It was weird; my thighs were beyond burning, but not cramping. They just felt really thick, like I could feel ever fiber of muscle, and not really in a good way?
Fortunately, that only lasted two reps. After my first run, I felt pretty strong, and managed to keep it mostly in third gear for the rest of the workout- a total of nine times up the hill.
90 minutes - 9 hill repeats - 3x 5 minute runs
***
Just started following Chuckie V- great tips, funny guy. Here's his latest article on the taper.... good stuff
Tuesday, June 2, 2009
Flying Lesson
So we missed the social ride last (Monday) night... sometimes it's just a pain to drive across the city.
Instead, we went for a later ride through Fish Creek Park. It was pretty chilly, butI think we both felt weird bundling up after Sunday's relatively hot ride in Drumheller. As we were getting the bikes out, I was a little worried I'd overdressed, but as soon as the wind hit me, I was glad for the layers!
(I got bored trying to re-trace the same route, so I just hit "loop"... you get the idea.)
The coolest thing about this ride was that we saw a family of owls! The two babies were learning to fly... well, one was, the other was pretty convinced that he couldn't do it, and just sat there. The adults were flying from branch to branch every 10-15 minutes, silently graceful and composed, coaxing the young ones with hoots and purrs. We watched one of the juveniles for about half an hour- he flew from one tree to the other, but chose a very twiggy branch to land on, and kept getting tangled in the smaller branches and twigs. He kept trying to turn around, slowly and clumsily walking towards the trunk, looking like he wanted to fly, but was scared. It was pretty cool to watch, only about 20-30 feet away.
~15km
About an hour of actual riding
Instead, we went for a later ride through Fish Creek Park. It was pretty chilly, butI think we both felt weird bundling up after Sunday's relatively hot ride in Drumheller. As we were getting the bikes out, I was a little worried I'd overdressed, but as soon as the wind hit me, I was glad for the layers!
(I got bored trying to re-trace the same route, so I just hit "loop"... you get the idea.)
The coolest thing about this ride was that we saw a family of owls! The two babies were learning to fly... well, one was, the other was pretty convinced that he couldn't do it, and just sat there. The adults were flying from branch to branch every 10-15 minutes, silently graceful and composed, coaxing the young ones with hoots and purrs. We watched one of the juveniles for about half an hour- he flew from one tree to the other, but chose a very twiggy branch to land on, and kept getting tangled in the smaller branches and twigs. He kept trying to turn around, slowly and clumsily walking towards the trunk, looking like he wanted to fly, but was scared. It was pretty cool to watch, only about 20-30 feet away.
~15km
About an hour of actual riding
Monday, June 1, 2009
Badlands Bike Ride
For the past few years, my parents, brothers, and our significant others have had an annual "Family Adventure". Last year, we went to Waterton Lakes National Park. The year before that, we went whitewater rafting near Longview. This year, we went to Drumheller for the weekend.
Saturday was really hot, even in the morning. Four of us went running-- we just kind of explored the neighborhood we were staying in, and tried to run as much in the shade and near the river as we could. It was a pretty good run- a few fartleks mixed in, some slower stuff, and some time closer to race pace. Roughly 42 minutes.
We spent the rest of Sunday at the Royal Tyrell Museum - and even did a "Dino Site" interpretive walk. I found a fossilized tooth! We all found some petrified wood, and chunks of fossil bone. Don't worry, it was part of the tour, and no one kept anything, it all went to the guide. That night, we went to Rosebud for their famous dinner theatre--what a buffet-- and saw a great rendition of "Man of LaMancha".
Although I heard mention of getting up early to avoid the heat, our planned bike ride on Sunday didn't start until about 10:30 - which was just fine, because it wasn't as hot. Our little peloton was made up of myself, Nicole, my dad, brother Chad and his girlfriend Laura. We rode through town on a nice bike trail along the river, east towards Rosedale and East Coulee. The highway had decent shoulders, and the traffic we did see was very generous, usually changing lanes one the two lane highway to give us lots of room.
For a while, I was a little worried about dad, as he was the only one without a roadbike and clipless pedals (as we were leaving, he was singing "one of these things is not like the other...") but he held his own, and we made time. I'd have to get the exact distances from the people with the cycling computers, but I think it was about 16 km to the Hoo Doos. I've seen countless pictures of them, and they're smaller than I thought they'd be!
We had a little bit of a headwind on the way back, but we made it back to the Newcastle Inn in about the same amount of time (roughly 50 minutes each way).
*****
I found out that my company is doing a "200 minute challenge" where you submit the number of minutes you exercise every 2 weeks, and you're supposed to shoot for 200 minutes every 2 weeks... I work remotely, so any chance to connect is great. I guess I've already hit my total for this week! (Not that that will stop me from training every day this week!)
Vulcan Tinman on Saturday! I'm excited!!
Friday, May 29, 2009
Wednesday Hill Repeats
Forgot to bring the camera!
We had great weather for the weekly hill repeats at Edworthy Park-- we even went early for a warmup ride along the river, to Prince's Island and back.
I managed to do the hill 6 times, with runs of 7 and 10 minutes in between. I had time to go farther, but it was hot, windy, and I'd run out of water... that sounds really lame now, but oh well.
When we got there, we saw my buddy Steve, who was training for his ride to conquer cancer! Awesome! I tried to recruit him to ride up Highwood Pass before it opens on June 15th... looks like we might have as many as 6 doing the ride so far.
We had great weather for the weekly hill repeats at Edworthy Park-- we even went early for a warmup ride along the river, to Prince's Island and back.
I managed to do the hill 6 times, with runs of 7 and 10 minutes in between. I had time to go farther, but it was hot, windy, and I'd run out of water... that sounds really lame now, but oh well.
When we got there, we saw my buddy Steve, who was training for his ride to conquer cancer! Awesome! I tried to recruit him to ride up Highwood Pass before it opens on June 15th... looks like we might have as many as 6 doing the ride so far.
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